Spinach and Lentil Soup
Hawker • Singapore
About Spinach and Lentil Soup
Spinach and Lentil Soup is a comforting, light yet nourishing bowl often found at vegetarian, Indian, and health-focused hawker stalls across Singapore. The dish features fresh bayam (local spinach) and soft boiled lentils in a savoury, spiced broth. It’s usually ladled hot into a deep bowl, sometimes accompanied by fluffy rice or wholemeal bread on the side. The soup's flavour profile is mild with a pleasant earthiness from lentils and fragrance from spices like cumin and garlic. In a typical hawker serving, the portion size is generous but not overly heavy, making it a popular choice for lunch among those wanting a satisfying yet lighter meal. With an energy value of 110 kcal per 100g, Spinach and Lentil Soup ranks as a lower calorie option compared to many richer hawker dishes. For those watching their intake, ask for less oil or skip accompanying starches. The lentils provide protein and fibre, while spinach adds vitamins. Since many bowls are between 300–500g, a full portion can range from 330–550 kcal—still relatively manageable for lunch. For added flavour, some stalls offer a top-up of fried shallots or spicy sambal on the side, so choose according to your own health goals.
How to Make Spinach and Lentil Soup (Traditional & Healthy Version)
Spinach and Lentil Soup is a nutritious staple in Singapore’s vibrant food scene, often found in fusion-inspired stalls and health-focused kopitiams. While rooted in the multicultural heritage of Singapore, this vegetarian soup combines local greens like bayam (spinach) with hearty lentils, reflecting both Indian and Malay influences prevalent in hawker centres islandwide. Its light yet satisfying flavour makes it a favourite among those seeking comfort food with a healthy twist, especially during lunchtime rushes at bustling kopitiams. This soup embodies the spirit of Singaporean cuisine—fresh, balanced, and globally inspired. The gentle seasoning and aromatic base are reminiscent of the soups served in traditional hawker stalls, tailored for local tastes. Popular among vegetarians and health-conscious diners, Spinach and Lentil Soup is often enjoyed as a nourishing lunch option or light dinner, providing a wholesome meal without excess calories. Its versatility and ease of preparation make it a perfect addition to Singapore’s lunch repertoire, especially for those seeking a modern, nutritious take on classic hawker fare.
Ingredients(for 1 bowl (about 350ml) per serving, typical for Singaporean kopitiam portion)
- 2 cups Fresh spinach (bayam)
- 1/2 cup Red lentils (masoor dal)
- 1 small Yellow onion (finely chopped)
- 2 Garlic cloves (minced)
- 1 small Carrot (diced)
- 1 Celery stalk (diced)
- 3 cups Vegetable broth (low sodium)
- 1 tablespoon Olive oil (or canola oil)
- 1/4 teaspoon Ground black pepper
- 1/2 teaspoon Salt (to taste)
- 1 tablespoon Lime juice (freshly squeezed) - optional
- 2 tablespoons Chopped coriander (daun ketumbar) - optional
Instructions
- 1
Rinse red lentils thoroughly under running water until the water runs clear.
3 minutes
Soaking lentils for 10 minutes can reduce cooking time.
- 2
Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent.
5 minutes
Avoid browning the onion for a lighter soup base.
- 3
Add minced garlic, diced carrot, and celery. Stir and cook for 3 minutes until vegetables soften.
3 minutes
Use fresh local vegetables for maximum flavour.
- 4
Stir in rinsed lentils, then pour in vegetable broth. Bring to a boil.
2 minutes
Skim any foam that rises for a clear soup.
Why This Dish is Healthy
This dish is naturally low in calories and fat, while rich in plant-based protein and fibre, supporting weight management and digestive health. The combination of spinach and lentils provides balanced macronutrients and micronutrients, ideal for vegetarians and those seeking a nutrient-dense lunch. The absence of refined grains and minimal oil usage ensures a fresh, wholesome meal, perfect for health-conscious Singaporeans.
Spinach and Lentil Soup offers excellent nutrition: high protein and fibre from lentils, iron and vitamin K from spinach, plus antioxidants from fresh vegetables. It’s low in saturated fat and cholesterol, making it heart-friendly. The soup provides complex carbohydrates for sustained energy, and essential minerals like magnesium, potassium, and folate. Using olive oil and fresh herbs increases healthy fat and phytonutrient content, supporting overall wellness.
Pro Tips
- 💡Tip 1: Use baby spinach for a more tender texture.
- 💡Tip 2: Add a dash of cumin for extra depth if desired.
- 💡Tip 3: Prep ingredients ahead for quick weekday lunches.
Storage & Serving
Cool soup completely before storing. Refrigerate in airtight containers for up to 3 days. Reheat gently on stove or in microwave; add a splash of water if thickened.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
Cultural Notes
Spinach and Lentil Soup is a staple at vegetarian and Indian hawker stalls, widely appreciated for its wholesome, meat-free profile. It offers a lighter alternative to heavier curries and fried dishes, suiting local preferences for balanced lunchtime meals.
